Comparing Nutrients in 1 pound Crackers, crispbread, rye VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Crackers, crispbread, rye	8%	3%	89%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Crackers, crispbread, rye	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	57.2% 1660kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	6.08% 5.9g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	12.8% 2.17g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	287% 373g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	6.7% 4.85g	9.2% 6.67g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	197% 75g	36% 13.6g	38g per day for Men 19-50 years
Protein	64% 36g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Crackers, crispbread, rye	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.3% 3.07mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	53.3% 213μg	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	202% 182mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24.5% 3.67mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27.2μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, crispbread, rye	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	14% 141mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	138% 11mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	84.2% 354mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	488% 11.2mg	44% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	174% 1220mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	302% 166μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	124% 1860mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.75% 27.7g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, crispbread, rye vs Cooked Chopped Frozen Broccoli:

• Crackers, crispbread, rye have 4.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, more Vitamin C, 1.6 times more Vitamin E and 14.7 times more Vitamin K than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B9 per 1 lb.
• Both Crackers, crispbread, rye as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, crispbread, rye vs Cooked Chopped Frozen Broccoli:

• Crackers, crispbread, rye have 7.5 times more Copper, 4 times more Iron, 6 times more Magnesium, 11.1 times more Manganese, 5.5 times more Phosphorus, 2.2 times more Potassium, 52.3 times more Selenium, 37.3 times more Sodium and 8.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 14.9 times more Water than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Boiled Chopped Frozen Broccoli have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, crispbread, rye have 13.1 times more Energy, 10.8 times more Fat, 1.9 times more Omega 3, 36.8 times more Omega 6, 15.4 times more Carbohydrate, 5.5 times more Fiber and 2.5 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Sugars than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.